When it comes to versatile, high-performance strength equipment, the HOIST® H-8 Functional Trainer sets a new benchmark for innovation, craftsmanship, and usability. Designed with nearly 50 years of HOIST® Fitness engineering excellence, the H-8 brings together the very best of functional training, space efficiency, and ergonomic design to deliver a complete strength solution for any fitness environment.

Featuring the patented EZG™ (EZ Glide) adjustment system and HOIST® Quick Release one-handed accessory connectors, the H-8 allows users to transition seamlessly between exercises—keeping your workouts efficient, challenging, and dynamic. Whether you’re training for performance, aesthetics, or total-body fitness, this machine gives you the freedom to move naturally and train smarter.

Here are five full-body workouts you can perform on the HOIST® H-8 Functional Trainer to build strength, stability, and endurance from head to toe.

1. The Strength Circuit

Goal: Build total-body power and muscular endurance
Equipment: H-8 Dual Adjustable Columns, Lat Pulldown Bar, Low Row Handle

This classic circuit utilizes the H-8’s dual columns and cable versatility to train every major muscle group in one continuous flow.

Workout Structure:
Perform each exercise for 12–15 reps with minimal rest. Complete 3 rounds total.

• Cable Squat to Press: Adjust both columns to shoulder height, attach the D-handles, and perform a front squat followed by an overhead press. This move challenges your quads, shoulders, and core.
• Low Row: Attach the HOIST® low row handle, set the pulley to the lowest position, and drive your elbows back to engage the lats and posterior chain.
• Chest Fly: Using the adjustable arms, perform a standing cable fly to target the chest while maintaining tension throughout the motion.
• Cable Deadlift: Attach both D-handles low and perform controlled deadlifts, focusing on hip hinge mechanics and posterior chain strength.
• Lat Pulldown: Switch to the lat pulldown attachment—thanks to the HOIST® Quick Release connectors, transitions are effortless. Pull with control, squeezing the lats at the bottom of each rep.

This circuit delivers a complete strength workout that elevates your heart rate while challenging balance and coordination.

2. The Core Stability Challenge

Goal: Develop balance, coordination, and deep core engagement
Equipment: Single D-handle, Adjustable Pulley

The H-8’s independently adjustable columns allow for unilateral movement—perfect for asymmetrical exercises that challenge your core in multiple planes.

Workout Structure:
Perform each move for 3 sets of 10–12 reps per side.

• Single-Arm Cable Chop: Position the pulley above shoulder height and pull diagonally across your body, engaging your obliques and transverse abdominis.
• Anti-Rotation Press (Pallof Press): Set the pulley at chest height. With both hands on the handle, press straight out and resist rotation. This is a staple for core stability.
• Cable Woodchop (Low to High): Move the pulley to a low position and pull upward across your body. This motion mimics real-world rotational movement, perfect for athletes.
• Single-Arm Overhead Press: Perform a standing one-arm press while maintaining a braced core—this improves stability and shoulder strength simultaneously.

These exercises help build functional strength that carries over to every lift, sport, and daily activity.

3. The Power & Performance Session

Goal: Boost explosive strength and athletic performance
Equipment: Dual handles, ankle strap

With the H-8’s smooth cable action and counterbalanced columns, you can safely incorporate power-based movements that develop strength and speed.

Workout Structure:
Perform each move for 8–10 reps, focusing on controlled acceleration. Rest 60 seconds between exercises.

• Cable Jump Squat: Attach both handles at shoulder height and perform an explosive squat, extending through your hips and knees.
• Split-Stance Cable Row: Anchor the pulley low, step into a split stance, and drive your elbow back explosively.
• Cable Rotational Punch: Set one pulley at chest height and throw a controlled “punch,” pivoting through your hips. This builds rotational power and stability.
• Cable Step-Up: Attach the ankle strap, set the pulley low, and perform alternating step-ups to engage glutes, quads, and stabilizers.

This dynamic workout is ideal for athletes and fitness enthusiasts who want to increase power output and functional athleticism.

4. The Full-Body Strength Builder

Goal: Increase overall strength with controlled, heavy resistance
Equipment: Dual handles, triceps rope

Take advantage of the H-8’s heavy weight stacks and smooth resistance for progressive overload.

Workout Structure:
Perform 3–4 sets of 8–10 reps per exercise with heavier weight selections.

• Cable Front Squat: Hold both handles at shoulder height and squat deeply, driving up through your heels.
• Standing Cable Row: Anchor both pulleys to mid-height and pull toward your torso to target the back.
• Cable Romanian Deadlift: Attach handles low, hinge at the hips, and feel the hamstring stretch before returning to standing.
• Overhead Triceps Extension: Using the rope attachment, isolate the triceps for a strong finish.

This workout emphasizes strength development and mechanical control—perfect for users advancing their lifting program.

5. The Total-Body Burn

Goal: Combine strength and cardio for endurance and calorie burn
Equipment: Dual D-handles, optional ankle strap

Workout Structure:
Perform each move for 40 seconds with 20 seconds of rest between exercises. Complete 4 total rounds.

• Alternating Cable Reverse Lunge
• Standing Chest Press
• Cable Row to Bicep Curl Combo
• Cable Lateral Raises
• Cable Mountain Climbers (Low Pulley)

The continuous motion and quick transitions (made easy by HOIST® Quick Release connectors) keep your heart rate elevated while maintaining resistance throughout the session.

Train Smarter with HOIST® Innovation

What sets the HOIST® H-8 Functional Trainer apart isn’t just its premium build—it’s the intelligent design that supports a natural range of motion, single-handed adjustability through the patented EZG™ system, and the convenience of fast accessory changes via Quick Release one-handed connectors. These innovations ensure that every user, from beginners to seasoned athletes, experiences efficient, fluid, and effective movement.

Plus, every exercise can be tracked, customized, and optimized through the HOIST® Strength App, giving users access to guided workouts, exercise libraries, and performance tracking—all designed to help you get the most out of your equipment.

Nearly 50 Years of HOIST® Fitness Innovation

For almost five decades, HOIST® Fitness has set the standard for quality, craftsmanship, and performance in strength training equipment. The H-8 continues that legacy, blending precision engineering with user-centered design to deliver a truly exceptional training experience.